Free Diet Advice from 3J

[ryan11]

hey mate

BMR is 2,322 and TDEE is 3599

ok here are my stats and diet plan, probably needs a bit of changing.
i am 6', 180lb and about 18% body fat.
just started on anavar and test e. trying to rip up rather then look huge, i know test e isnt the best for it but its all i can get in australia!
and here is what i eat

meal1 cal/fat/carb/pro
3 large egg whites 51/0.15/0.7/11
2 large whole eggs 167/12.2/1.3/12.3
1 cup oats 311/5.1/54.3/13

meal2 cal/fat/carb/pro
2 tins of tuna 184/4/5/32

meal3 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36

meal4 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36
pwo cal/fat/carb/pro
none, just go to meal 5 immediately

meal5 cal/fat/carb/pro
varies every night, normally a cooked meal pasta, vegies, chicken meat etc.

meal6 cal/fat/carb/pro
1 cup oats 311/5.1/54.3/13


daily totals are 1404/35/116/153 but that isnt including mean 5 because it is so varied every day i couldnt even guess the values.

thanks for your help, much appreciated

 

[3J]

Can you assist me in building a diet bases on the Macros. Mostly I have only done low carb diets, easy to put together. i am real comfortable in choosing food choices to include certain macros. Please help me if you can.

pm me with your bmr/tdee goals and the macro split i gave u.. i'll take care of you

 

[3J]

hey mate

BMR is 2,322 and TDEE is 3599
i dunno how you did the math on this, but i have your bmr at 1819... thats my bmr and im 275lbs buddy...
ok here are my stats and diet plan, probably needs a bit of changing.
i am 6', 180lb and about 18% body fat.
just started on anavar and test e. trying to rip up rather then look huge, i know test e isnt the best for it but its all i can get in australia!
and here is what i eat

meal1 cal/fat/carb/pro
3 large egg whites 51/0.15/0.7/11
2 large whole eggs 167/12.2/1.3/12.3
1 cup oats 311/5.1/54.3/13

meal2 cal/fat/carb/pro
2 tins of tuna 184/4/5/32
macros look off here
meal3 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36

meal4 cal/fat/carb/pro
7oz chicken breast w/o skin 190/4.2/0/36
add complex carb
pwo cal/fat/carb/pro
none, just go to meal 5 immediately
add a shakee and semi-simple carb like white rice, bagel, pasta etc
meal5 cal/fat/carb/pro
varies every night, normally a cooked meal pasta, vegies, chicken meat etc.
this does't help me
meal6 cal/fat/carb/pro
1 cup oats 311/5.1/54.3/13
so oats right before bed?? big no no... do a lean beef here..

daily totals are 1404/35/116/153 but that isnt including mean 5 because it is so varied every day i couldnt even guess the values.
how does this help me critique your diet??
thanks for your help, much appreciated

your being to vague.. i cant tell u if your eating the right things if you dont tell me what your eating.. only common sense

 

[ryan11]

Sorry bmr is 1468
tdee is 2276

 

[3J]

^ still doesn't help your situation.. i need a meal plan.. not a "whatever is made that night".. take control of your diet

 

[TestinLimits]

Seeking Diet Advise

Hey guys, I just joined the forum a few nights ago... i want to get some good dieting advise and really try to get into real good shape.. Ive been training really hard now for about 2 1/2 - 3yrs. I currently work construction so i keep myself real active throughout the day.. Been reading up and seeing that "3J" is the man to go to for this advise.
Currently i sit at...
5'11''
205
18%bf
I train 5 out of 7 days
M-chest
T-back
W-Shoulders
Th-bi's tri's
F-Legs
SorS- basketball league
I want to bulk up as much as possible before june, and then possibly cut back down during the summer/end of summer...Would really appreciate any kind of advise regardless of ne thing

 

[3J]

Hey guys, I just joined the forum a few nights ago... i want to get some good dieting advise and really try to get into real good shape.. Ive been training really hard now for about 2 1/2 - 3yrs. I currently work construction so i keep myself real active throughout the day.. Been reading up and seeing that "3J" is the man to go to for this advise.
Currently i sit at...
5'11''
205
18%bf
I train 5 out of 7 days
M-chest
T-back
W-Shoulders
Th-bi's tri's
F-Legs
SorS- basketball league
I want to bulk up as much as possible before june, and then possibly cut back down during the summer/end of summer...Would really appreciate any kind of advise regardless of ne thing

have you read through post one??

 

[TestinLimits]

have you read through post one??

nope i probably should do that

 

[spartan1]

If you have time, would you mind figuring out the macros and cals to dtones diet? I'd like to give it a run.

 

[3J]

If you have time, would you mind figuring out the macros and cals to dtones diet? I'd like to give it a run.

you know what id be interested in knowing dtones macros.. but i dont have the time... not to be a dick..

but if you wanna get at it urself using fitday.com, please get back to me as to what they are.. it's alotta work though.. its not easy building diets.. people have the wrong idea of it..


the hardest thing to do on this board is critique diets.. it takes alotta work.. alotta following up.. its not like giving gear advice.. u simply look at someones proposed cycle and tell them what to change..

with diet advice, i need to know everything.. what you do for a living (if seditary or not), what kind of cardio you do, what intensity, how long, what time of day, your stats, your accurate bodyfat... what kinda resistance training your doing, what intesnity.. what you have been eating before your proposed diet.. etc.. it's alot to know.. alot to ask for..

thats why i created my diet sticky thread.. it gets people in the right direction and gets the right info out to me..

 

[spartan1]

No problem. I was on a keto diet for ~8 months and finally fell off. Cravings got too bad and bindging started to happen. Glad I got this little "break" out of the way to keep myself sane now. So, I was looking for another diet. I'll try to add it up tommorow and see what I come up with. With him being ~217 and me being 165, it would be a pretty big change in macros and total cals.

 

[scouser5]

3J, I need your help here mate. Never really paid attention to macros etc since I was always active but new job has me unable to do any exercise the last 3 months. This was a once off thing and starting Monday I am back on a regular work schedule.

Age: 29
Weight: 245lbs
Height: 6' 4"
BF: 29% (used calipers, over estimated to make sure)
Goals: Maintain muscle and go from 245- 210lbs.

Current Diet:

6.45am cal/fat/carb/pro

1 cup oatmeal 226/3.74/39.2/9.5
Skim Milk 85.5/0.4/11.8/8.35
1/2 C B'berries 40.5/0.25/10.25/0.5
1 C S'berries 59.8/0.61/11.65/1.01

9.45am

2 c C.Cheese 327/4.61/12.29/56
1/2 c B'berries 40.5/0.25/10.25/0.5
1 c S'berries 49.8/0.61/11.65/1.01

1.30pm

10oz Tilapia 572/30/36/44.4
1c Broccoli 51/0.64/9.25/5.45

3.20pm

1c C.Cheese 163.5/2.3/6.14/28
1/2 c B'Berries 40.5/0.25/10.25/0.5
1c S'beries 49.8/0.61/11.65/1.01

6.30pm

Pre-W/out Shake 270/40/8/52

7pm- WORKOUT-

8.30pm

Post w/out shake 270/40/8/52

9.30pm

10 oz Chicken Breast 363.79.9.22.1.01.64.91
1c W/wheat rice 214.8/1.74/44.43/4.99
1c green beans 60.92/3.93/6.13/1.6
1tb olive oil 120/13.6/0/0


BMR= 245x.29= 71.05lbs /2.2= 79.06kg
370+(21.6x79.06)= 2077

TDEE= 2077 x 1.55 = 3219.35

Workouts:

Usually 1 body part per day but may go to supersets to aid in fat loss.

I finished a 16 wk cycle of prop 150 eod/npp 150eod/eq 800p/wk in February. Thats when my work time was extended. 18 hour days etc, too tired to do anything when you get home. Anyway, back to normal now and ready to lean out for summer. Its quite a lot to drop but I done it before when I was 25. Done knee ligaments and put on weight to 250, dropped to 195 in 3 months. Regime was cardio heavy and I supplemented it with weight workouts (supersets) eod.

Being so hectic the diet has gone to crap, above is what I plan to eat and if I dont have time I grab some chips/candy bar etc for convenience. I also have hypothyroidism and the doc has me on a crap 0.5mcg per day which isnt doing anything.

Your advice and help are greatly welcomed J.

 

[3J]

3J, I need your help here mate. Never really paid attention to macros etc since I was always active but new job has me unable to do any exercise the last 3 months. This was a once off thing and starting Monday I am back on a regular work schedule.

Age: 29
Weight: 245lbs
Height: 6' 4"
BF: 29% (used calipers, over estimated to make sure)
Goals: Maintain muscle and go from 245- 210lbs.

Current Diet:

6.45am cal/fat/carb/pro

1 cup oatmeal 226/3.74/39.2/9.5
Skim Milk 85.5/0.4/11.8/8.35
1/2 C B'berries 40.5/0.25/10.25/0.5
1 C S'berries 59.8/0.61/11.65/1.01

9.45am

2 c C.Cheese 327/4.61/12.29/56
1/2 c B'berries 40.5/0.25/10.25/0.5
1 c S'berries 49.8/0.61/11.65/1.01

1.30pm

10oz Tilapia 572/30/36/44.4
1c Broccoli 51/0.64/9.25/5.45

3.20pm

1c C.Cheese 163.5/2.3/6.14/28
1/2 c B'Berries 40.5/0.25/10.25/0.5
1c S'beries 49.8/0.61/11.65/1.01

6.30pm

Pre-W/out Shake 270/40/8/52

7pm- WORKOUT-

8.30pm

Post w/out shake 270/40/8/52

9.30pm

10 oz Chicken Breast 363.79.9.22.1.01.64.91
1c W/wheat rice 214.8/1.74/44.43/4.99
1c green beans 60.92/3.93/6.13/1.6
1tb olive oil 120/13.6/0/0


BMR= 245x.29= 71.05lbs /2.2= 79.06kg
370+(21.6x79.06)= 2077

TDEE= 2077 x 1.55 = 3219.35

Workouts:

Usually 1 body part per day but may go to supersets to aid in fat loss.

I finished a 16 wk cycle of prop 150 eod/npp 150eod/eq 800p/wk in February. Thats when my work time was extended. 18 hour days etc, too tired to do anything when you get home. Anyway, back to normal now and ready to lean out for summer. Its quite a lot to drop but I done it before when I was 25. Done knee ligaments and put on weight to 250, dropped to 195 in 3 months. Regime was cardio heavy and I supplemented it with weight workouts (supersets) eod.

Being so hectic the diet has gone to crap, above is what I plan to eat and if I dont have time I grab some chips/candy bar etc for convenience. I also have hypothyroidism and the doc has me on a crap 0.5mcg per day which isnt doing anything.

Your advice and help are greatly welcomed J.

do me a fav and calculate your daily totals off your meals...

 

[stepupdawg]

Great write up you have here. Really taught me lots.
This article has really gave me tools needed to keep focused tabs on my diet.
I now have to determine my Body Fat %
My gym does not offer any record keeping or basic measuring.
Will probably go buy a BF gauge and have my friend get my stats.
(( updated))
Bought a caliper and here is the quick measurements.

31yo
5'11
195lbs
BF% 19%
GOALS- 10% or lower. dont want to set a goal that is too far fetched. Im new to dieting and willing to learn and do exactly what I need to. I just need the tools and directions, I will supply the focused energy!!!
If needed I can post a picture and have you critique me.

Overall I have good physique Will have to get the other measurments, arms/legs dont have much fat% I only have a beer gut and OLD late night eating habits that left me a chubby wubby little gut.

 

[scouser5]

do me a fav and calculate your daily totals off your meals...

Cals=2995.41
Fat=152.13
Carb=247.95
Protein=361.15

 

[3J]

Cals=2995.41
Fat=152.13
Carb=247.95
Protein=361.15

tell me something, whats with all the berries??

 

[scouser5]

tell me something, whats with all the berries??

lol, Yea theres a lot in there. Always had blueberries in my oatmeal but then added them and the s'berries to cottage cheese to help it go down smoother. Too much in there probably

 

[3J]

3J, I need your help here mate. Never really paid attention to macros etc since I was always active but new job has me unable to do any exercise the last 3 months. This was a once off thing and starting Monday I am back on a regular work schedule.

Age: 29
Weight: 245lbs
Height: 6' 4"
BF: 29% (used calipers, over estimated to make sure)
Goals: Maintain muscle and go from 245- 210lbs.

Current Diet:

6.45am cal/fat/carb/pro

1 cup oatmeal 226/3.74/39.2/9.5
Skim Milk 85.5/0.4/11.8/8.35
1/2 C B'berries 40.5/0.25/10.25/0.5
1 C S'berries 59.8/0.61/11.65/1.01
where is the protien here????? add egg whites.. get some protien in!!!!
9.45am

2 c C.Cheese 327/4.61/12.29/56
1/2 c B'berries 40.5/0.25/10.25/0.5
1 c S'berries 49.8/0.61/11.65/1.01

1.30pm

10oz Tilapia 572/30/36/44.4
1c Broccoli 51/0.64/9.25/5.45

3.20pm

1c C.Cheese 163.5/2.3/6.14/28
1/2 c B'Berries 40.5/0.25/10.25/0.5
1c S'beries 49.8/0.61/11.65/1.01

6.30pm

Pre-W/out Shake 270/40/8/52
add complex carbs!!
7pm- WORKOUT-

8.30pm

Post w/out shake 270/40/8/52

9.30pm

10 oz Chicken Breast 363.79.9.22.1.01.64.91
1c W/wheat rice 214.8/1.74/44.43/4.99
1c green beans 60.92/3.93/6.13/1.6
1tb olive oil 120/13.6/0/0

a lean beef will do you much here... chicken digests quickly bud.. u sleep much longer then that chicken will last you overnight...
BMR= 245x.29= 71.05lbs /2.2= 79.06kg
370+(21.6x79.06)= 2077

TDEE= 2077 x 1.55 = 3219.35

Workouts:

Usually 1 body part per day but may go to supersets to aid in fat loss.

I finished a 16 wk cycle of prop 150 eod/npp 150eod/eq 800p/wk in February. Thats when my work time was extended. 18 hour days etc, too tired to do anything when you get home. Anyway, back to normal now and ready to lean out for summer. Its quite a lot to drop but I done it before when I was 25. Done knee ligaments and put on weight to 250, dropped to 195 in 3 months. Regime was cardio heavy and I supplemented it with weight workouts (supersets) eod.

Being so hectic the diet has gone to crap, above is what I plan to eat and if I dont have time I grab some chips/candy bar etc for convenience. I also have hypothyroidism and the doc has me on a crap 0.5mcg per day which isnt doing anything.

Your advice and help are greatly welcomed J.

in bold to start

 

[stepupdawg]

HERE IS THE UPDATED MEASURMENTS AND INFORMATION!!!

Great write up you have here. Really taught me lots.
This article has really gave me tools needed to keep focused tabs on my diet.
I now have to determine my Body Fat %
My gym does not offer any record keeping or basic measuring.
Will probably go buy a BF gauge and have my friend get my stats.
(( updated))
Bought a caliper and here is the quick measurements.

31yo
5'11
195lbs
BF% 19%
GOALS- 10% or lower. dont want to set a goal that is too far fetched. Im new to dieting and willing to learn and do exactly what I need to. I just need the tools and directions, I will supply the focused energy!!!
If needed I can post a picture and have you critique me.

Overall I have good physique Will have to get the other measurments, arms/legs dont have much fat% I only have a beer gut and OLD late night eating habits that left me a chubby wubby little gut.

--------------------------------------------------------------------------------

 

[3J]

HERE IS THE UPDATED MEASURMENTS AND INFORMATION!!!

Great write up you have here. Really taught me lots.
This article has really gave me tools needed to keep focused tabs on my diet.
I now have to determine my Body Fat %
My gym does not offer any record keeping or basic measuring.
Will probably go buy a BF gauge and have my friend get my stats.
(( updated))
Bought a caliper and here is the quick measurements.

31yo
5'11
195lbs
BF% 19%
GOALS- 10% or lower. dont want to set a goal that is too far fetched. Im new to dieting and willing to learn and do exactly what I need to. I just need the tools and directions, I will supply the focused energy!!!
If needed I can post a picture and have you critique me.

Overall I have good physique Will have to get the other measurments, arms/legs dont have much fat% I only have a beer gut and OLD late night eating habits that left me a chubby wubby little gut.

--------------------------------------------------------------------------------

okay.. post up a proposed diet... i'd be more then happy to help you.. get your bmr/tdee first.. its in the first post